4 Essential Moves To Strengthen Your Pelvic Floor

When it comes to your gym routine, exercises that strengthen your pelvic floor muscles probably aren't at the top your list. But they should be. "A stronger pelvic floor will help reduce your risk of incontinence, improve your sexual health, and boost your core strength and stability," says Amy Stein, founder of Beyond Basics Physical Therapy in New York City and author of Heal Pelvic Pain.

So what, exactly, is your pelvic floor? Basically, it consists of the muscles, ligaments, tissues, and nerves that you never really think about, but actually really need. "The pelvic floor acts like a hammock that supports your bladder, uterus, vagina, and rectum," says Stein. So when the pelvic floor is weak, all of these areas can't function as well as they should.

One of the keys to keeping you're the pelvic floor strong is learning how to isolate it so you can give it a workout, Stein says. And you can do that with Kegels. You've likely heard of Kegels before—to do them, tighten the muscles you'd use when stopping the flow of urine and then release them (for more clarification, here's how to do Kegels in 3 simple steps). When doing a Kegel, you shouldn't see or feel anything else move, such as your glutes or inner thighs. Also keep in mind that the releasing portion of a Kegel is just as crucial as the tightening—the clench and relax constitutes one Kegel. "Over-clenching can shorten the muscles of your pelvic floor and cause them to pull on your bladder and urethra," Stein says. This can increase your risk of leaking urine and actually make it more difficult to achieve orgasm during sex. Aim for 3 sets of 10 reps of Kegels per day—you can do them any time, anywhere, as no one can tell you're clenching and releasing.

For even more effective pelvic-floor strengthening, combine Kegels with exercises that target your core. "Your pelvic floor and transverse abdominus are mutually supportive," Stein says. "A stronger pelvic floor will improve core stability and vice versa." And it's important to activate your pelvic floor for both short and long holds. "Your pelvic floor is made up of approximately 70% slow-twitch and 30% fast-twitch muscle fibers," Stein says. "Doing short and long holds will strengthen both kinds." Why that's important: Your slow-twitch fibers provide support and strength to hold the organs of your pelvic floor in place while your fast-twitch fibers help open and close the bladder and bowel (crucial for maintaining continence) and are also essential for achieving orgasm and making sex feel more pleasurable.

With these keys in mind, here are four of her go-to moves for strengthening your pelvic floor.

Bridge

Photo by StA Gur Karlsson/Getty Images

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Extend your arms on the floor alongside your body. Take a breath in, engage your pelvic floor and lift your hips away from the floor so you create a line from your knees to your hips to your shoulders. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor. Do 10 reps.

Wall Squat

Photo by Mitch Mandel

Stand with your back against a wall, and walk your feet about 2 feet away from the wall. Separate your feet hip-width apart, toes pointing straight ahead. Inhale, engage your pelvic floor, and lower yourself into a squat with your knees bent up to 90 degrees like you're sitting in a chair. Keep your knees over your ankles. Hold the squat and continue clenching your pelvic floor for up to 10 seconds. As you rise back up, release your pelvic floor. Pause for 10 seconds. That's one rep. Do 10.

Lie on your back with your knees bent to 90 degrees in a tabletop position so your knees stack over your hips. Extend your arms straight up toward the ceiling. Take a breath in, engage your pelvic floor, and extend your right arm and right leg away from one another. Release your pelvic floor as you draw your arm and leg back to the starting position. Repeat on the opposite side, engaging your pelvic floor as you extend your left arm and left leg straight. Do 10 reps on each side.